

| |

If you are someone simply looking for a highly effective way to lose weight and dramatically improve your fitness then my book is for you. Whether you are male or female, young or old, my training methods will bring the results you want. What better way to train and exercise than to use the same methods used by firefighters who need to be at peak physical condition?
1. Stair Climb
Using a StepMill stair climbing machine, this event is designed to simulate
the critical task of climbing stairs in full protective clothing and carrying
a high-rise pack. The event challenges the candidate’s aerobic capacity,
lower body muscular endurance and ability to balance. During the Stair
Climb, the candidate is required to wear two 12.5-pound weights on the
shoulders to simulate the weight of a high-rise pack (hose bundle), in
addition to the 50-pound vest.
After completing a 20-second warm-up on the StepMill, at a rate of 50
steps per minute, the proctor instructs the candidate to begin the timed
portion. There is no break in time between the warm-up period and the
actual timing of the test. For the timed test, the applicant is required
to walk on the StepMill at a rate of 60 steps per minute for 3 minutes.
2. Hose Drag
The Hose Drag event is designed to simulate the critical tasks of dragging
an uncharged hoseline from the fire apparatus to the fire occupancy and
pulling an uncharged hoseline around obstacles while remaining stationary.
This event challenges the applicant’s aerobic capacity, lower body
muscular strength and endurance, upper back muscular strength and endurance,
grip strength and endurance and anaerobic endurance.
For successful completion of the event, the applicant must grasp a nozzle
attached to 200 feet of hose, place the hoseline over the shoulder and
drag the hose 75 feet to a pre-positioned drum. When the candidate reaches
the drum, he or she makes a 90-degree turn and continues an additional
25 feet. After stopping in the marked box, the candidate drops to at least
one knee and proceeds to pull the hose until the 50-foot mark crosses
the finish line.
3. Equipment Carry
This event is designed to simulate the critical task of removing power
tools from the fire apparatus, carrying them to the emergency scene, and
returning them to the apparatus. The Equipment Carry challenges the candidate’s
aerobic capacity, upper body muscular strength and endurance, lower body
muscular endurance, grip endurance, and balance.
During this event, the candidate removes two (2) saws from the tool cabinet,
one at a time, and places them on the ground. The candidate proceeds to
pick up both saws (one in each hand), carry them while walking 75 feet
around a drum and returning to the starting point. The event concludes
with the candidate placing the saws back on the ground, then returning
them (one at a time) to the designated cabinet space.
4. Ladder Raise and Extension
This event uses two, 24-foot ground ladders and is designed to simulate
the critical tasks of placing a ground ladder at a fire structure and
extending the ladder to the roof or window. The Ladder Raise and Extension
challenges the candidate’s aerobic capacity, upper body muscular
strength, lower body muscular strength, balance, grip strength, and anaerobic
endurance.
For successful completion of this event, the candidate must first walk
to the top rung of the 24-foot extension ladder (while it is still on
the ground), then lift the unhinged end and walk it up until it is stationary
against the wall. This must be done in a hand-over-hand method, and it
is not permissible to use the rails to raise the ladder. The candidate
then proceeds to the pre-positioned and secured 24-foot ladder, stands
with both feet within the marked box and extends the fly section hand-over-hand
until it hits the top. The candidate then lowers the fly section (again
hand-over-hand) to the starting position, which concludes this event.
5. Forcible Entry
This event uses a 10-pound sledgehammer and a mechanized device that measures
cumulative force. It is designed to simulate the critical tasks of using
force to open a locked door or breach a wall. This event challenges the
candidate’s aerobic capacity, upper body muscular strength and endurance,
lower body muscular strength and endurance, balance, grip strength and
endurance, and anaerobic endurance.
The candidate must use the sledgehammer to strike a measuring device in
the target area until a buzzer activates. The candidate’s feet must
remain outside the toe-box at all times.
6. Search
This event simulates the critical task of searching for a fire victim
with limited visibility in an unpredictable area. The Search event challenges
the candidate’s aerobic capacity, upper body muscular strength and
endurance, agility, balance, anaerobic endurance, and kinesthetic awareness.
To successfully complete this event, the candidate must crawl on his/her
hands and knees through a tunnel maze that is approximately 3 feet high,
4 feet wide, and 64 feet long, with two 90-degree turns. Throughout the
maze the candidate will navigate around, over and under obstacles; and
in two locations the candidate will crawl through a space where the dimensions
of the tunnel have been reduced.
7. Rescue
This event is designed to simulate the critical task of removing a victim
or injured partner from a fire scene. The Rescue event challenges the
candidate’s aerobic capacity, upper and lower body muscular strength
and endurance, grip strength and endurance, and anaerobic endurance.
The candidate must grasp a 165-pound mannequin by the handle(s) on the
shoulder(s) of the harness (either one or both handles are permitted),
drag it 35 feet to a pre-positioned drum, make a 180-degree turn around
the drum, and continue to drag it the remaining 35 feet to the finish
line.
8. Ceiling Breach and Pull
This event simulates the critical task of breaching and pulling down a
ceiling to check for fire extension, using a mechanized device that measures
overhead push and pull forces and a pike pole. The pike pole, a long pole
with a hook and point attached to one end, is a commonly used piece of
equipment by firefighters. This event challenges the candidate’s
aerobic capacity, upper and lower body muscular strength and endurance,
grip strength and endurance, and anaerobic endurance.
During the Ceiling Breach and Pull, the candidate first removes a pike
pole from the bracket, stands within an established boundary and places
the tip of the pole on the painted area of a hinged door in the ceiling.
Next, the candidate fully pushes up the door with the pike pole three
(3) times, then hooks the pike pole to the ceiling device and pulls the
pole down five (5) times. The candidate must complete four sets, each
set consisting of three pushes and five pulls.
© Copyright 2006-2010